diet dieting Nutrition sports diet sports nutrition Uncategorized

Antioxidants and endurance


Lately I have discovered the magical properties of blueberries and grapes (specifically concord grapes for me).  Sure I heard they were helpful to endurance athletes, but I never suspected they would be so darned powerful against lactic acid and joint inflammation.

As an example:
This past weekend I ran a 9 mile Saturday and followed that with a 17 mile Sunday. On Saturday I was felling pretty sore after the run and was really wondering if I would be OK for Sundays long run. However I ate about a cup of blueberries and literally felt the pain melt away over a few hours. (I also iced my knees, which is a usual ritual in the evenings as I watch a bit of TV.)

Sunday morning came and I was full of energy and completely pain free prior to the run. The 17 miles passed without any issues, and I was a bit stiff afterwards. I cleaned up and fuelled as normal. (Gatorade, protein shake, water, veggie soup) But I followed the meal with a cup of blueberries, and sure enough the pain melted away just as it had the day before.  By the early evening hours it was as if I had not ran a long run at all that day.

I experienced the same results earlier in the week with concord grapes.

Oh, and by the way…the seeds are very healthy and should also be eaten.  Crunch, crunch!Adam closing

Adam Culp Endurance Training Marathon Training Running training training summary Uncategorized weekly summary

Week 08, 2011 training summary

I know, I know, boring week with only one run and two judo workouts.  Sorry, but running an ultra tends to lead to boring recovery weeks afterwards. *smile*

I felt pretty good this week overall with only sensitivity issues in my feet.  The gravel I ran on last week (the BIG railroad sized gravel, not the small country road type) really tore the balls of my feet up being a forefoot runner.  I should have known better, but honestly I don’t remember the rocks being bad last year.  I guess the cushion shoes I used to wear really provided more protection than I realized.

Hip flexors are still a little fragile from the last training iterations, but nothing that some strength training and lower mileage won’t cure.  All in all I am feeling great, and ready for the next challenge. (more on this in my next post)

training_summaryRunning Miles: 5
Quantity: 1 (see runs below)
Time spent running this week: 40:42
Calories burned: 693
Avg. Time/Mile: 8:08
Avg. Heart Rate: 157
2011 Running Miles: 524.27


Week 02, 2011 training summary

This week I actually got in my first core weight training of the year, and it has been a long time since my last one.  Looking in the mirror I noticed how scrawny my arms and shoulders were looking, and decided I had put them off long enough.  While it felt good to lift again I did have the normal pains that come from getting back into the groove.

In fact, I felt so good after getting in the core workout that I decided to cut lose a bit and let my legs run as fast as they wanted on Thursday.  I loved the speed, but have been paying for it since.  My hips and knees let me know the speed was too much at this level of mileage.  I am not a 20-something year old, and my body is not as forgiving as it once was.  So I will be slowing it down a bit to allow my body to recover, while still getting in the miles I need for the ultra coming up.

training_summaryRunning Miles: 69.5
Quantity: 5 (see runs below)
Time spent running this week: 10:24:22
Calories burned: 9,431
Avg. Time/Mile: 8:48
Avg. Heart Rate: 142
2011 Running Miles: 171.5


Week 34, 2009 totals

Running Miles: 21.2
Time spent running this week: 3:14:51
Avg. Time/Mile: 9:11
2009 Running Miles: 213.87