footzoneblog
Saturday, July 11, 2015
Making Great Strides - the Sunriver Striders!
In January 2014, a group of senior Sunriver residents joined together to form a group that wanted to walk!
Walk short distances, walk long distances, walk despite the weather, walk in different places, and walk to
make a difference. Back then, none of us would have guessed just how far we’d go! In our 1½ years of existence, the Sunriver Striders have walked thousands of miles! We found ways to make a difference in our own health and willingness to compete and set unexpected goals for ourselves, but we’ve also found that, by walking or running in local races, we can contribute to regional causes.
To date, our members have competed in over a dozen races, raising funds for some great local charities.
At the same time
we’ve lowered our blood pressure and increased our flexibility and endurance. Several of our members have had joint replacements or other
compromising health issues, but that doesn’t stop us from taking on new challenges. We walk weekly on Saturdays in and around Sunriver, but we also haves a sub-group who have named themselves the Long Haulers who take on greater distances on Wednesdays as we train for ½ marathons, our longest distance to date.
Two of the Striders have set a goal of walking 2015 miles in 2015 and already close to attaining that! Our group has also extended to our younger generation; in the recent Pac Crest Sports Festival we had youngsters in their 30s join their parent Striders for ½ marathons, triathlons, and 10Ks.
And we’re just getting started!
Who knows where the next year will take us!
Wednesday, June 17, 2015
Pre- and Post-Event Homemade Nutrition Recipes from Stephanie Howe
Stephanie Howe, Western States 100 Champ and current doctoral student in
Nutrition & Exercise Physiology at OSU, spoke at FootZone a week ago, and shared some delicious recipes for homemade pre- and post-event nutrition - great for those of us who'd like to save a bit on nutrition products, or who'd like a bit more control over ingredients!
Make sure you check out Stephanie's blog for more great info and recipes! http://stephaniemariehowe. blogspot.com
Tell us what your favorite pre or post run food is, in the comments!
Pre-Run
Carbohydrate availability before exercise improves performance and delays time to fatigue. Ergonomic aids:
1. Caffeine. Improves aerobic endurance, stimulant, can make you feel more focused, enhances fat metabolism (explain this- mobilizes FA from adipose cells to the blood, doesn’t burn more fat).
2. Carbohydrates. Yes, CHO are a performance aid. They provide substrate (glucose) to be used for energy during exercise. CHO availability is a performance enhancement.
3. Nitric Oxide. Or Beetroot. Nitric oxide is a vasodilator, which can improve oxygen perfusion to the working muscles. Claims to improve performance by lowering energy cost during submaximal exercise.
Post-Run
Recovery is faster and more complete if you fuel immediately following exercise. Nutrients, such as antioxidants, anti-inflammatories, and electrolytes can also help with recovery from exercise. Ergonomic aids:
1. CHO + PRO. CHO & PRO are most important for recovery. CHO provides substrate to replace muscles glycogen and PRO helps repair muscle damage.
2. Anti-oxidants. These help combat against free radicals, which are produced as a result of exercise. Free radicals, or unstable electrons, are constantly being produced in our bodies, but during exercise are particularly damaging to our cells.
3. Anti-inflammatories. Help to reduce swelling and damage that occurs post-exercise. Anti- inflammatories can attenuate the DOMS and reduce recovery time after muscle damaging exercise.
4. Electrolytes. During exercise we lose a lot of electrolytes due to sweating. Post-run, we want to replace them to keep our body in homeostasis.
Homemade almond milk
Benefit: CHO/PRO
Make sure you check out Stephanie's blog for more great info and recipes! http://stephaniemariehowe.
Tell us what your favorite pre or post run food is, in the comments!
Endurance By Stephanie
www.endurancebystephanie.com
Homemade Nutrition for Athletes
Ergonomic aid: any substance, device, or practice that may enhance athletic performance.
www.endurancebystephanie.com
Homemade Nutrition for Athletes
Ergonomic aid: any substance, device, or practice that may enhance athletic performance.
Supplement
|
Action
|
Research
|
Caffeine
|
Muscle contractility, endurance, fat metabolism
|
Supports
|
Nitric Oxide
|
Aerobic performance, lowers energy cost of exercise
|
Controversial
|
Carbohydrates
|
Time to fatigue, improve endurance performance
|
Supports
|
Energy gels
|
Quickly supply CHO during exercise
|
Supports
|
Protein
|
Optimizes muscular growth & repair
|
Supports
|
Sports drinks
|
Endurance perf., supplies CHO, electrolytes, fluid
|
Supports
|
Anti-oxidants
|
Protects against free radicals, reduce muscle damage
|
Controversial
|
Anti-inflammatories
|
Reduce muscle damage & pain
|
Supports
|
Electrolytes
|
Prevents dehydration, Na+ depletion, and fluid loss
|
Supports
|
Pre-Run
Carbohydrate availability before exercise improves performance and delays time to fatigue. Ergonomic aids:
1. Caffeine. Improves aerobic endurance, stimulant, can make you feel more focused, enhances fat metabolism (explain this- mobilizes FA from adipose cells to the blood, doesn’t burn more fat).
2. Carbohydrates. Yes, CHO are a performance aid. They provide substrate (glucose) to be used for energy during exercise. CHO availability is a performance enhancement.
3. Nitric Oxide. Or Beetroot. Nitric oxide is a vasodilator, which can improve oxygen perfusion to the working muscles. Claims to improve performance by lowering energy cost during submaximal exercise.
Post-Run
Recovery is faster and more complete if you fuel immediately following exercise. Nutrients, such as antioxidants, anti-inflammatories, and electrolytes can also help with recovery from exercise. Ergonomic aids:
1. CHO + PRO. CHO & PRO are most important for recovery. CHO provides substrate to replace muscles glycogen and PRO helps repair muscle damage.
2. Anti-oxidants. These help combat against free radicals, which are produced as a result of exercise. Free radicals, or unstable electrons, are constantly being produced in our bodies, but during exercise are particularly damaging to our cells.
3. Anti-inflammatories. Help to reduce swelling and damage that occurs post-exercise. Anti- inflammatories can attenuate the DOMS and reduce recovery time after muscle damaging exercise.
4. Electrolytes. During exercise we lose a lot of electrolytes due to sweating. Post-run, we want to replace them to keep our body in homeostasis.
Recipes
Simple Pancake (or waffle)
Benefit: CHO
• 1 banana
• 2eggs
Simple Pancake (or waffle)
Benefit: CHO
• 1 banana
• 2eggs
• 1⁄2 tsp baking powder
Mash banana in a small bowl. Whisk in the eggs and baking powder until you have a smooth consistency. Heat a small skillet over medium heat. Add 1⁄2 the mixture to the pan and slightly reduce heat. Cook for 3-5 minutes, and gently flip (wait until you see small bubbles on top). Cook an additional 3-5 minutes and remove. Cook second pancake following the same instructions. Serve with yogurt, berries, nut butter, and maple syrup
Matcha muffins
Benefit: caffeine, CHO
Mash banana in a small bowl. Whisk in the eggs and baking powder until you have a smooth consistency. Heat a small skillet over medium heat. Add 1⁄2 the mixture to the pan and slightly reduce heat. Cook for 3-5 minutes, and gently flip (wait until you see small bubbles on top). Cook an additional 3-5 minutes and remove. Cook second pancake following the same instructions. Serve with yogurt, berries, nut butter, and maple syrup
Matcha muffins
Benefit: caffeine, CHO
-
2 c almond meal
-
1/3 c almond milk
-
2 ripe bananas
-
2eggs
-
1 tsp lemon juice
-
3-4 T agave
-
1⁄2 tsp vanilla
-
1⁄2 t cardamom
-
1-2 T matcha powder (depending on tatse preference)
-
1 tsp baking powder
Mash bananas in a medium bowl . In a small bowl add lemon juice to almond milk and let sit for a few minutes. Add to banana mixture. Add eggs, agave, vanilla and stir well. In a separate bowl, combine almond meal, cardamom, matcha powder, and baking powder. Stir to combine. Add wet ingredients and mix thoroughly. Pre-heat oven to 350 degrees. Fill muffin tins 3⁄4 full and bake for 20-30 min.
Strawberry Beet JamBenefit: nitric oxide
-
1 large beets
-
1 c strawberries
-
1⁄2 c water
-
2-3 T sugar (optional)
-
3 T Pectin* (optional, but better consistency)
Roast a large beet in foil at 350 degrees for about 40-60 min. Slice into small chunks and combine with strawberries in a food processor. Blend until desired consistency (smooth or chunky). In a large saucepan, dd puree mixture, water, sugar, and pectin. Heat over medium high heat until boiling. Stirring occasionally. Boil for 1 minutes and remove from heat.
Once cooled, store in refrigerator for up to 7 days or follow canning instructions. *Pectin is a gelling agent made from plants (it’s all natural).
Homemade almond milk
Benefit: CHO/PRO
-
1 cup almonds
-
1-2 cups water
-
1-3 medjool dates, pitted
-
pinch salt
Soak almonds in water overnight or for at least 6-8 hours. Drain water. Add almonds, dates, salt, and 1 cup of water to a blender or food processor. Blend on low for a few seconds, then turn up the speed. When you have a thick, consistency, add additional cup of water and blend for another minute. Strain almond mixture through small mesh bag or cheese cloth, squeezing out the extra liquid. Transfer liquid to a jar or container and store in the refrigerator.
Almond meal: Take the leftover almond pulp and spread out on a baking dish. Heat oven 10 100- 150 degrees and add baking sheet. Turn the oven off ad allow the almond meal to dry for 6-10 hours. You may need to re-heat the oven an additional time. Store fully dried almond meal for a few days in an air tight container or freeze for later use.
Pre-run MochaBenefit: caffeine, CHO/PRO
-
1 c. Coffee/espresso
-
1/3 c Steamed almond milk
-
1 tsp Cocoa powder
-
2 tsp. honey or sugar
Add 1 c coffee to a large mug. Whisk cocoa and sweetener into coffee until well combined. Steam almond milk or heat in a saucepan (or microwave) until warm. Add to coffee mixture and serve.
Post-run Chocolate Almond Milk
Benefit: CHO/PRO
-
1 c almond milk
-
1-2 T Cocoa powder
-
1-2 T honey or sugar
Add almond milk to a small saucepan and heat over medium heat for 1-3 minutes. Whisk in cocoa and sweetener and increase heat to medium-high. Heat for a few minutes stirring constantly. Serve immediately.
Post-run Smoothie
Benefit: anti-oxidant, CHO/PRO replacement
-
1⁄2 c blueberries
-
1 banana (frozen)
-
1 c (1-2 large handfuls) Spinach/kale
-
1⁄4 c or (1 handful) of Cashews/almonds or other nuts
-
1 c homemade almond milk
-
1⁄2 c greek yogurt
-
1-2 tsp Udo’s oil or other nutritional oil
-
1 T flax seeds
-
1 T chia seeds
-
1-2 T honey or maple syrup (optional)
-
ice (optional)
Add all ingredients to blender and turn on. Serve immediately. Feel free to customize with seasonal fruit or spices.
Tart cherry Electrolyte Drink
Benefit: anti-inflammatory/electrolyte replacement
-
2.5 oz tart cherry juice
-
2-3 T honey
-
27 oz coconut water (water)
-
1⁄4 tsp salt
-
Options: ice, 1 oz Lemon juice (1/2 lemon), strawberries,
Combine ingredients in a tall glass or jar. Serve over ice.
Simple Guacamole
Benefit: CHO/PRO (when served with chips/beer)
-
3 ripe avocados
-
3 T salsa
-
3 T nutritional yeast
• 1tsalt
Mash avocados with salsa, nutritional yeast, and salt. Serve with blue corn chips and an IPA.
Thursday, May 21, 2015
Change of Perspective
~by Jim Bendis
I decided to run Kauai’s Napali Coast yesterday. This is one of the most brutal and scenic trails in the world. 22 miles round trip. Most people plan months and come from around the world and take 3 to 5 days to go back and forth, camping along the way. Some opt to go one way. I really didn’t want to get one of the few permits to camp. I really didn’t want to wear a big backpack either. Simple solution, run in and out in one day... so, I thought. Plan was to get up early, zip out and back in time to support and listen to my neighbor’s band play on Anini Beach.
Now,
I am not stupid. I had run to the 6 mile
point and back before. (Run is a very liberal word here. It is really more like run what I could, walk
when brutally steep or too scary a cliff, or bounce over boulders trying to
keep feet dry in the many muddy sections or crossing any of the many gorgeous
stream crossings….) Oh, I am back to the part where I was saying that I am not
stupid. I was prepared. Had my camelback as full as water as
possible. Had jerky-type steak bits, nut
bars, dried fruit, and 2 soft water bottles filled with concentrated chai
tea. Oh, and my cell phone to take
pics. Everything I need, right?? Wrong.
I was missing the most important thing, “respect for the trail”.
Got
a late start. Figured I could always miss
the band, just as long as I made it back before dark. I don’t like starting late. I start rushing and trying to make up
time. I almost waited a day but reality
is that I couldn’t go on a Monday because too much work waited. Had to be Sunday. Forecast was cloudy, cool, and gusty
winds. Oh well, gotta go.
The
trail starts out familiar. Very
difficult, but I had been there, done that.
I’ve run marathons and ultra marathons.
I was prepared for a very long, difficult day. After all, 22 miles on this trail was going to
take me longer than a 50 mile ultra I had done before. I would just be careful, pace myself, and
take my time. Thoughts going through my head are generally
of the math type. OK, don’t look at the
cellphone clock until the 6 mile point.
Then multiply by 4, add an hour for lunch at the end point beach, and
that’s how long it should take. Passed
some guy around milepoint 2. He decided
to catch up and jog and talk to me, only going for about another hour. Now, I
am a social person, but this was my moving meditation time. A time for myself. So I picked up the pace and said,
“enjoy”. 6 mile point time is 2:15 (I
know, doesn’t sound like running. You
try it!!). So, estimate 10 hours. Back by dark.
You think you know where this story is going? You are probably as wrong as I was.
So,
I am now in virgin territory. Raining,
windy, and feels cool to me as I was hoping for upper 70s and sunny. Where
are the people? Oh, maybe the rain and
wind kept people away. OK, just keep up
the pace to stay warm enough. Keepin’
the pulse around 140. Milepoint 7. I had
no clue that my entire perspective of this outing, and life, would change just around
the corner.
Boom,
I round the corner, and the fertile green trail was gone. Everything was different. Looked like a volcano blew, and there was a slide
of loose stone with a 500 foot drop off to the ocean. OMG, that’s putting it lightly. Ohhhhhh
Myyyyyyy Godddddddd. Maybe the others in
hiking boots and poles knew of this.
Heart still pumping from the pace, but now adrenaline kicks in. OK, I think, gotta go. Other people do it. Suddenly I am frightened. Not just casually frightened but very, very,
frightened. I never thought I was afraid
of heights. I now realize that I am
very, very scared. Slipping on the loose
rocks, I don’t know what to do. It must
get better around that corner I think. I
was so, so, wrong. Traversing sideways
on virtually all fours (not hands on the ground per se, more like hands digging
into what is now a solid vertical lava rock wall). Oh, and 40 mph whipping winds. If I were to look up (too scared), I would see
a 1000’ vertical lava cliff. If I were
to look down (too scared), I would see a vertical 500 foot drop straight to the
ocean. I realize I am now shuffling
sideways on a 18 inch wide ledge with only thoughts of life and death. No passing anyone on this ledge. Too narrow.
I know why the person I had seen moments earlier was simply
whimpering. Was that a tear in my
eye? Was I that scared? Must have been a raindrop.
This moment was the scariest moment of my
life. Ok, there were a couple other stupid adventures in my life I must admit. How many people die here? This is stupid. I can’t believe that this trail is even open,
especially in this wind. Why did I do
this? What am I going to do now? Why didn’t I finish my will? Will they find my cellphone in my ziplock
when they find my body? These thoughts
weren’t funny as they were actually going through my mind.
I finally made it around the rock
ledge. Now the brutal reality of the trail
sunk in. What lies ahead? I can tell you now. A few more scary, scary points. Now, it is clear - I am not coming back this way. For the next hour and a half I devised the
scenarios. Wind was terrible. That’s why I am not going back. I won’t make it back by dark. That’s why I am not going back. Some people go only one way. That’s why I am not going back. Pure reality was that why would I want to
duplicate the scariest moment in my life?
I was nauseous, knowing I needed to eat but too sick to my stomach. OK, when I get to the beach, I will hitchhike
back, take a taxi back, I don’t care how I will get back, but I am not taking
the trail back. How much would I be
willing to pay? I know the taxi will be
about $250. I would pay ten times that
much. I am never, ever, ever, ever doing
that trail again.
I finally reach the beach. 11 miles done. Fatigue has not really set in as life and
death concerns are much more immediate. Sign
reads 11 miles back, camping and beach ahead, and other trailhead 2 miles to
the left. Oh no! I have to go 2 miles
more to find out if I can get a ride?
There’s no cell service does that mean no taxi? What if I go to trailhead and have no
success? That means 22 miles is now 26
miles and I have to traverse the ledge possibly in the dark? Now, I am even more sick to my stomach. I walk down the beach to where I see a few
people. “You know anybody getting a ride
out from the trailhead today?”. No, I
heard twice.
It was sinking in. I had to go back and do it again. I have to eat food. I have to respect the trail. I have to do it again. Looked at my clock. Only bright spot of the day. If I live, I will make it back by dark. Choked down a little food. So, for the next 90 minutes or so heading
back, I devise a possible plan for survival.
OK, this time, when I get to the 8 mile (and 14 mile) marker, I will
stop, catch my breath, put all hand carry items in my Camelback, put my phone
in zipper section, and have much more respect for the trail.
The only thing positive I could think of as I
traversed the first ledges was, “I never have to do this one again”. It might be because I will never do the trail
or it might because I might die on the really, really, really scary section up
ahead. How do other people do this? Am I just not cut out for this? If the Kauai Gods don’t like me, I am about
to find out. If I had a 50% chance of
dying the first time, and I do it again, what are my odds now?
This time just before peeking around the most
difficult windy ledge to make sure nobody is there, I hear a person repeating
over and over to himself, “Hold onto the wall, hold onto the wall, hold onto
the wall”. Seems like obvious good
advice. My turn - “Hold onto the wall,
hold onto the wall, hold onto the wall”.
Rounded the corner to the sliding rock section - I made it through the
worst but more to come. Made it through the
sliding rock section.
Finally at a place
I can drop to the ground, I do so. This
time I know it isn’t raindrops in my eyes.
I managed to take the pictures from a safe spot. (You still can’t see the death defying ledge
around the corner. Maybe you can get
the idea though.) The worst is over. Now, it is time for the normal things to
happen. Rain, wind, slick rocks, normal
scary ledges. Fatigue, future lost
toenails, raw back from pounding of Camelback, and the time warp of having the
next miles feel ten times longer than on the way in.
I can handle this type of pain. This type of fatigue. This type of time warp. These are things I have experienced
before. But the fear, the fright, I have
never had to deal with, especially twice.
Made it back in a round trip time of 9 hours including stops, even made it for
the last song of Stuart’s band at Anini Beach.
Camelback was empty. Still had
food. Brought back something I needed
and didn’t start with. Respect for the
trail. Will I ever do that trail
again? No! Will I ever do that trail again if it is not
windy, I respect the trail, go prepared, wear the right clothes, have the right
hiking boots, poles, take my time, and camp?
An unequivocal NOOOOOOOOOO.
Jim Bendis is a long time Bend tri geek and runner geek (over 100 tris and 300 running
races), bouncing around between Bend, Palm Springs, CA and North Shore
Kauai, when he's not distilling delicious libations at Bendistillery!
Labels:
adventure running,
Hawaii,
local runner,
trail review,
trail running
Friday, April 24, 2015
Walking for Wellness is back!
Such a beautiful day to start Walking for Wellness! |
After our walk, we join one another for coffee. Most everyone spent as much time socializing as we did walking. Most of us caught up on each other’s lives and all of us left with renewed and “new” friendships which are really the foundation of this group.
Thanks to Looney Bean for hosting our thirsty crew! |
www.stcharleshealthcare.org/classes/cancer.aspx
Labels:
cancer,
cancer survivors,
walking,
Walking for Wellness
Thursday, March 26, 2015
Walking for Wellness and So Much More!
Nancy Foss has been a devoted Walker for Wellness from the start. She wrote this article last fall, but it sums up our walking group so well that it's worth posting now! For more information and to sign up for Walking for Wellness, visit here.
FootZone mentors are consummate professionals. |
Most of us were looking for a structured group in which to find motivation and a way to sustain a workout program involving walking. Little did we know what we really found. On our first walk we ventured about 25 minutes around Drake Park, and by the end of the first 6 weeks we had approached the 5K mark. All of us were amazed at our progress. We decided to participate in the Heaven Can Wait 5K Run/Walk on June 1st.
To commemorate our group achievement I came up with this mantra:
Our first 5k at Heaven Can Wait! |
We walk, we talk;
We share, we care;
We motivate, we caffeinate;
We walk for wellness and so much more!
Sweet rewards at La Magie. |
I think I left out a key ingredient in the success of this program: coffee and socialization after our adventures! It has helped us all to bond and many of us have been here the entire 18 weeks and hope to continue walking together through the summer until Walking for Wellness starts again in the fall.
We have discovered much about the trails around Bend as we’ve gone on several field trips to expand our range and terrain. We were joined last spring by Katie Mital who has helped us by focusing our warm up on certain key points such as strength, balance, and core work. Not to mention she’s a fun addition to the group!
In mid-summer, five of us represented our group in the Tour des Chutes first-ever 5K Run/walk. It was hot, but we did the group proud. I hope to chronicle our adventures and also hope to encourage others to join us. Remember we walk for wellness and so much more. See you down the path!
Labels:
cancer survivors,
fitness,
FootZone,
walking,
Walking for Wellness
Tuesday, March 17, 2015
A Sneak Peak of the McLatchies' talk: Going the Distance
Jim and Carol McLatchie will be speaking at FootZone on April 2nd. Get a sneak peak of their talk, below! Please RSVP for the event.
Peak performances for months at a time are unrealistic.
Top efforts must be carefully planned.
Top efforts must be carefully planned.
The athletes need to set goals and believe in themselves, need to quit worrying about “what everyone else is doing”, concentrate on “what needs to be done.”
Cyclical patterns make the task easier.
Stages
1. Introductory
stage ( last 3 weeks of July )
2. Basic
cross-country stage (Aug - Sep, 8-9 weeks)
- Cross Country competitive stage ( October – November 8 weeks)
- Transitional period (2 weeks active rest)
- Track basic stage (January – February, 7-8 weeks)
6. Spring
pre-competitive stage (March beginning of April, 4-5 weeks)
- First competitive stage ( April 3-4 weeks)
- Competitive period (May 3-4 weeks)
9. Transitional period (4 weeks of June 1st week July)
Labels:
Bend Running Event,
distance running,
FootZone,
McLatchie,
talk
Saturday, February 28, 2015
FootZone's 2015 Spike Day!
FootZone's 2015 Spike Day!
By Max King
Trainers for $100-$110 |
When you come into the FootZone
we’re there to help you figure out exactly which shoes will serve you
the best through your track and field season. We’ll look at which events
you plan to compete in, help to determine whether you need training
shoes and/or competition shoes, and look at the fit of the various
brands.
This season we’ve selected the best competition shoes from Brooks, Asics, Nike, and Saucony and carry shoes for every event on the track or the field.
This season we’ve selected the best competition shoes from Brooks, Asics, Nike, and Saucony and carry shoes for every event on the track or the field.
The majority of an athletes time is spent during regular training so
it’s important to have a good training shoe as well. We’ve hand picked a
variety of great training shoes at $100 or under since we realize that
value is important.
Saucony spikes |
Spikes from Saucony include the Soarin J for jumping events, the Velocity for middle distance to distance, and the Spitfire for sprints. Saucony tends to run a bit more narrow but true-to-size in length.
Asics spikes |
The Turbo Jump highlights our selection from Asics and while a jump event shoe, it can be used for a multitude of different events, from pole vault, hurdles, and sprints, to jumps. Also available will be Hyper LD for distance, Hyper MD for middle distance, Hyper Rocketgirl for womens' middle distance, the Hyper Sprint, and the Hyper Throw for the throw events.
Nike is back with the super lightweight high performance Victory spike.
This is an awesome competition shoe and has been at the forefront of
high performance track and field for several years. Also available from
Nike will be the Rival Sprint, Rival Middle Distance, and the Rival
Distance.
Brooks spikes |
Last but not least is our Brooks offering. Tending a bit wider overall, Brooks comes in with solid offerings PR LD, PR MD, and PR Sprint.
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