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diet dieting Nutrition sports diet sports nutrition Uncategorized

Antioxidants and endurance

grapes

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

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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

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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

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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