Tawnee Prazak Gibson Podcast Image

Tawnee Prazak Gibson

Tawnee Prazak Gibson is a holistic health and endurance sports coach, triathlete, multisport athlete, writer, speaker and the host and owner of Endurance Planet Podcast.
Recent episodes featuring Tawnee Prazak Gibson
ATC 288: Calf Pains, Cyclocross Sprinting, Low Resting Heart Rate, and more!
Episode of
Endurance Planet
Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Have you seen UCAN’s brand-new look? Their new packaging is sleek and sophisticated, still with the same great SuperStarch you’ve come to know and love for steady, long-lasting energy with no spikes and no crash. EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Intro Brock’s been working on his Weighless program, which targets the mindset behind diet and lifestyles shifts. Fitness Genes identifies a lot of other genes than 23andme, such as the gene that makes you not get hungry. Lucho’s training for the 800m and is back to long runs at MAF (6-7 miles). Dane Asks: What’s up guys, “Blue Collar Baller” here! I’m a UPS Driver and I still get 25-35k farmer walk steps and stair climbing in a day, I won USAT Cross Triathlon Nationals in 2017. We had a baby boy in 2018, and I only raced 1 Olympic with Elites, it wasn’t pretty! I tried to keep some fitness ready to hit 2019 hard. My training was going great until a month ago on a long run I had a “Calf Heart Attack.” It is pretty much a deep strain in the Gastroc calf muscle. I can run short 3-4 miles easy with no pain, but I don’t trust it to do any speed. I have been working on a faster cadence for less ground contact and less impact, (I have long legs that like to stride!). So, with Cross Tri Nationals 9 weeks out, should I mainly focus on hard training for the bike/swim and easy running until full recovery? I will say my swim is fair, I can average 1:25s in Olympic distance swim whether I train 3 days a week or 1 day. I’m a powerhouse on the bike, like to hammer and I am very technically good. I am a decent runner, my volume is low, but I can block the internal governor on race day and suffer as needed. The coaches say: Fun fact: the calf is sometimes called the “second heart” because of the gastroc (gastrocnemius) pump muscle. You should not go to the track and do a block start 100m (duh). So build up from there… see what’s reasonable and increase the intensity to threshold slowly. The fact that you can run 3 miles easy is a sign that there’s not a tear. You might just have a cramp (which can last a week and cause enough damage to have lasting repercussions in the form of DOMS). Start with deep tissue muscle massage to find the problem area. Use heat not ice on the area to help recovery. Also don’t stretch it! Intervals and speed work are not necessary if you can build up to threshold on a 4 miler. You’re going to have hypersensitivity to the area because your brain is trying to protect it. If your calf is feeling tweaky then definitely focus on your other disciplines. This is the best part of triathlon! Adelle asks: Greetings from Massachusetts! I’m a big fan of the show and have learned so much since I started listening to your podcast last year. I am a 48-year-old triathlete (competing in sprint, Olympic and 70.3). I took up cyclocross 3 years ago and I am in love with this sport, it’s such a fun yet challenging sport with a great community. Triathlon remains my priority, I see cyclocross as more of a fun way to mix things up in the offseason, however that doesn’t mean I don’t want to improve at it. I have seen a big improvement in the last 3 years in my technical riding skills but the part of cyclocross that absolutely crushes me are the sprint starts and the fast flat power sections. My question is how can I train for these fast sections while still focusing primarily on triathlon training. My A-Race is a 70.3 in mid-September and my cyclocross season typically runs from late September through mid-December. Any suggestions you can give me would be very much appreciated. The coaches say: The solution to your cyclocross problem will be complementary to your triathlon cycling. Doing max efforts on the trainer are best so you can totally focus on power and brute force over skill. For fast flat power sections, start with 10-15 seconds maximal effort then work up to 5-7 minutes for pointy end threshold. This will certainly help your 70.3 effort. You can do these at any time because it’s not as jarring as running. Make sure you take adequate recovery between intervals so you can hit the max efforts . 10×1’ on 1’ easy recovery is one of Lucho’s favorite. These intervals will also train you to stay relaxed and deal with suffering. 20’ in zone 4 broken up however you can is another one of Lucho’s favorite workouts, which is effective for cyclocross and 70.3 Brock has used a system called TrainerRoad that aligns with these interval principles. Practice sprint starts for 10-20” going all out on the trainer. In 70.3 buildup, do sprint efforts no more than twice a week and on easier days. These should not fatigue you and negatively impact next day’s workouts. Only do threshold stuff once a week. Lee asks: New listener to your podcast (really interesting stuff!) and just about to embark on my MAF journey. I have a couple of questions about starting MAF training. I bought the “Big Book of Endurance Training” several years ago, but never committed to the approach for various reasons (mostly because I like running “fast”, and enjoy what might be called “junk miles”), whereas now I think it might help me reach my goals and prevent injury. My background: Male, 43 yo, 195lbs. I took up running quite late in life, for fitness & enjoyment, with my best years to date being 2014 / 2015 (19:34 5k, 3:40 trail marathon were my highlights (although I bonked hard on the last 3 miles of the marathon)). I also competed in a number of triathlons that year. Since then I suffered badly with plantar fasciitis and IT band injuries, which knocked me out of any kind of training for near on 2 years. I started training again in late 2018, and now in 2019 needed to set a focused goal. I plan to train toward an Ironman distance event in 2021, with a half-ironman toward the end of 2020. I’d really like to have a structured training approach for these endurance events and so I dusted off the big yellow book and re-read the details. My question is as follows: My heart rate is very low (it’s not a medical issue, just naturally low). It is normally 38 – 40 when I wake up in the morning and sits between 40 – 45 when sitting at my desk. I am by no means an elite athlete! Should I still apply the 180-age formula to determine my MAF threshold? I’m keen to ensure I focus on the right training effort. The coaches say: First, a tangent on “junk miles.” Luchos’ definition: Junk miles are miles that don’t allow you to do the quality workouts. Brock also has a naturally low heart rate. And high blood pressure. Coincidence? Lucho is more interested in your max heart rate because that has more implication for what 180 minus your age means for your training effort. If your max heart rate is also low, then the formula will likely put your MAF too high. Doing a lactate threshold test can also be a more effective marker. (You don’t have to do it at a lab either; there are gentle ways you can test yourself). MAF should be frustratingly easy. If you find yourself having to push to get to the low end of MAF then you need to re-evaluate. You and your results are the only things that can really tell you if you are training correctly. All the formulas are just a guide. Beware of a tight soleus or anything in your lower leg. If you wake up and it feels off, then take 2 days off! You don’t want to knock yourself out of the game for 2 years again. At your age, it’s important to stay on top of preventative care for your body.
Ryan Hall: On Rebuilding Health, How To Be A Wiser and More Intuitive Athlete, His Top 4 Strength Exercises For Runners, and Much More
Episode of
Endurance Planet
Sponsor: Be sure to open Amazon via enduranceplanet.com—it’s just one extra click to link to Amazon through the sidebar banner (to the right of the page) or click the Amazon links in the show notes. Thanks for supporting the show. Sponsor: Also, check PerfectAmino by BodyHealth, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers. On this episode we’re joined by Ryan Hall, the American Record holder for the half marathon (59:43) and holder of the fastest marathon time ever run by an American, a 2:04:58 at Boston. Also a two-time Olympian who grew up in Big Bear Lake, CA, Ryan is now a coach, speaker and author who lives in Flagstaff, AZ, with his wife Sara and their four adopted daughters. Check out Ryan’s new book that recently came out, Run the Mile You’re In: Finding God In Every Step. It’s a great read that all you athletes are sure to enjoy! Ryan’s Career Timeline: 2007 HM American record 59:43 2007 debut marathon London 2:08 2007 Olympic trials marathon win 2:09 2008 Olympics Beijing 2:12 10th 2011 Boston marathon 2:04:58 (unofficial fastest American record) 2012 Olympic Trials 2nd 2012 Olympics London DNF 2014 Boston 20th 2015 LA DNF 2016 Retires age 33 2017 World marathon challenge- average 3:39 (7 marathons 7 continents 7 days) Wisdom from Ryan: Small decisions you make (especially as a kid) can change the trajectory of your life. Ryan shares his epic childhood story of running 15 miles around Big Bear Lake when he had no running experience and actually hated running back then! Let love not fear guide you. Ryan sees this attitude as informing his running career as well as his and Sara’s decision to adopt 4 daughters from Ethiopia. If you want to see how far you can go and compete with the very best, you have to dip into the unhealthy range and go all in. Good health and elite performance are mutually exclusive. In retirement, Ryan’s goals are to feel good and that means gaining muscle weight (which increases testosterone). He retired at 5’10” and 127 lbs, which he says was “his worst.” He raced best at 138 lbs. Lower weight isn’t necessarily better for performance or health. John Ball, DC in Tempe, Arizona helped him solve plantar fasciitis. Process of shifting gears in retirement: Went straight into the gym, so it wasn’t such a dramatic lifestyle shift. He was still able to challenge himself and see growth in his new sport. When he quit running, he quit entirely besides a handful of easy 30-minute runs with his wife. Continued eating clean, healthy foods, but ate a lot more. Your body can’t build muscle when it’s not in a caloric surplus. Became a much more intuitive eater. Competing in the World Marathon Challenge His longest run before the challenge was 7 miles. His average weekly volume was less than 20 miles. Ended up getting a stress fracture in his hip in Morocco on day 5, but gutted it out to complete the challenge. He was deadlifting the day after he got back home, because there was no impact. The lack of injury in weightlifting has been his favorite aspect of the sport. Coaching Has his athletes do 4 sets of half squats, hex bar deadlift (best movement a runner can do), toe raises, and step-ups with weights (total time: 30 minutes). Strength training is definitely helpful for runners, but hill sprints are a way around it. We are all an experiment of one, so give strength training a fair try and see if it benefits you. Red Flag Symptoms and Tips for Current Runners Low hormones. If you take 2 weeks off and feel so much better, then monitor your return to sport closely. You might need more rest. Pay attention to your emotions and motivation. If you don’t feel like exercising, take that as a serious sign that your body might be having some issues (rather than you’re “just lazy”). Check the trend of your workouts. In the long term, they should always be trending up. Don’t starve yourself. Surround your intense workouts with carbs.
ATC 287: Are We Overdoing It With Anti-Inflammatories? The Bright and Dark Side of Inflammation, Bone Density and Stress Fractures, and What to Do For High Hamstring Tendinopathy
Episode of
Endurance Planet
Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Have you seen UCAN’s brand-new look? Their new packaging is sleek and sophisticated, still with the same great SuperStarch you’ve come to know and love for steady, long-lasting energy with no spikes and no crash. EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Intro Congratulations to the Gibson family on their healthy baby girl, Coralee! Welcome to Julie McCloskey—a Registered Holistic Nutrition Coach (RHN) based out of Missoula, MT—for filling in for Tawnee while she’s on maternity leave. (She’ll be back this summer!) Craig Moss Inflammation: Good or Bad? Hello my fitness family — Can you explain inflammation to me? Is it good or bad?  I know you need it to help the healing process but then why take anti-inflammatory things like CBD or eat an anti-inflammatory diet?   Is some good but too much bad?  If so then how do things like CBD play a role? Do you need to know how much natural inflammation you have from foods and stress to accurately take any anti-inflammatory drugs/supplements? What the Coaches Say: Inflammation is the immune system’s response to an irritant – the body’s response to any damage (a repair process) Releases inflammatory mediators including the hormones bradykinin, histamine, and IGF-1. They cause small blood vessels in tissue to become wider allowing for more blood to reach the injured tissue (turn red, feel hot). This increased blood flow allows more immune system cells and proteins to be carried to the injury in order to support the healing process. And also these hormones irritate nerves and cause pain signals to the brain as a protective mechanism. You cause damage if you reduce inflammation at the onset. You inhibit all the bodies innate changes. Dr. Mirkin retracts his coined RICE method How long has the inflammation been there? Acute good, chronic bad. At what point is inflammation bad? Not sure. Look for visible signs of inflammation, listen to your breathing, energy levels. CRP blood test, <1mg Your approach to inflammation should be based on what’s causing the inflammation in the first place. Inflammatory foods require a different approach than a sprained ankle, for instance. Stay away from all anti-inflammatory products after a hard workout, including curcumin, boswellia, and NSAIDs (well, stay away from these always!) CBD: Our bodies all have something called an endocannabinoid system that works to balance our hormones, which in turn regulates our endorphins, thyroid, adrenal function, and immunity among other things. CBD is a cannabinoid, and as such, it “switches on” the receptors of the endocannabinoid system, improving its performance which is why people have such a wide range of benefits from taking CBD – it normalizes so many processes in our bodies and brings them back into alignment. That said, you don’t just want to take this concentrated formula right after a hard workout or a sprained ankle. Let your body respond to these acute instances on its own. Best to use CBD if you have low grade general inflammation and need some relief as you work to figure out the root cause. In general, stay away from inflammatory foods including sugar, processed cheese, factory farmer meat, and even caffeine. Be especially careful to eat an anti inflammatory diet in the off-season after you finish a high volume block of training and/or a race.   S.S. (wishes to remain anonymous) Time for a paradigm shift? Before I start, let me say this: your podcast is my favorite – I look forward to it every week!  And congrats to Tawnee – I’m sooooo happy for you and wish you all the best!! So here we go. I’m a 39yr old female with goals of staying healthy, active and strong for the long term.  My ‘favorite’ form of exercise is outdoor running  (I’m totally middle-of-the-pack, 55ish min 10K, 2ish hr half to give you an idea) but I also like the feeling I get from doing some weights too.  I eat a whole foods paleo-ish diet, have no weight problems (130-135 lbs for years) and have Hashimoto’s (controlled) and Raynauds. For the past few years, my exercise routine has been to get in about 5 or 6 runs/week, 30-60 min, trying to keep my heart rate under 140 most of the time.  I would run fasted in the morning thinking that this would overtime improve my fat burning and help me to improve my pace at low heart rate.  My other reason for the way I was training was to try to keep my exercise-stress low as I’m a bit of high sympathetic-type of person.  I would also do a bit of strength work (push-ups and squats, mostly body weight).  This was convenient and worked well with my work/family life and I enjoyed getting out in the mornings.  I had no injuries for years.  However, I was not getting any faster and was not feeling very strong.  THEN THIS HAPPENED: I got a stress fracture on the top of my foot – I think it happened partly because I had been wearing minimal shoes which were getting old and partly because I had been doing a some harder workouts (more weights and runs where my heart rate was higher) over the weeks leading up to the injury.   So now I’m just wearing a very stylish air cast and dragging myself to the gym to go on the stationary bike.  Boring! I’m also doing some upper body strength stuff using machines. I had been feeling like I was in a bit of a rut and this injury is forcing me to think whether maybe it’s time to change things up  – I’m someone who likes to follow a ‘plan.’ Is it possible that the MAF-style training I had been doing was just a little too hard?  My true MAF (b/c I take synthroid) would be under heart rate of 131.  Once i get back to training, should I try my morning runs/walks with that in mind?  Or would that be a waste of my time? Could it be time to scrap that plan and focus on less days of running, perhaps running by feel rather than heart rate and introducing more days of weight training?  I can devote about an hour/day to exercise and making trips to the gym more than a couple times/week would not be ideal. I’d love some guidance/specifics – I guess I’m looking for what might be a better strategy going forward to keep running in my life and also becoming stronger and I know you guys are the experts.  I’d like to do some 10k’s again in the future but am not into doing any half marathons any time soon because found the long runs too hard on me. By the way – my physio has switched me to Hoka’s – so there’s one big gear shift right there! What the Coaches Say: Lucho thinks your switch-up plan would actually be a bigger stressor. Synthroid increases your HR regardless of your exertion, so Lucho doesn’t think you’re currently running too hard. If you run too slowly then you can increase the vertical force on your feet and run more on the mid-foot, which can increase stress. Running by feel and doing what’s natural is the least stressful. Synthroid is a known bone density reducer so that might be the root of the stress fracture problem rather than your running routine. Your intensity was appropriate for a healthy athlete of your caliber. Minimalist shoes maybe factored in to the problem. Consider rotating your shoes and running minimalist every other run. But Hokas for your comeback are great! You don’t want to over-stress that bone as it heals. When you come back (the first 6-8 weeks) start with only two runs and increase strength training, which will help your bone density. Home workouts could be great for you: kettlebell, pull-up bar, and TRX are all relatively inexpensive and can kick your butt! Once you build back to your pre-injury volume and pace you can start toying with changing up your routine. Julie warns you to be careful about fasted morning workouts if you’re a sympathetic dominant person. Fasted exercise will only exacerbate this system! Eat a little bit before those AM runs. Make sure you’re getting sufficient sleep (7-9 hours) too to help keep your sympathetic system in check. Roy H. Hamstring Turned Glute Pain For over a year I’ve been running with a hamstring niggle that matches almost exactly Lucho’s description of High Hamstring Tedinopathy in ATC 257 (April 6 2018 – Building Durability and Toughness, Too Fast For MAF, Hamstring Niggles, When Resistant Starch Backfires, Ground Contact Time, and More! During the episode Lucho said (@ 55:20)  “What you gonna feel is a dull ache, possibly a tightness, if it spreads up into your glute – glute medius then you might be in trouble….” Well, that is the particular thing I’m writing about – since my dull aching hamstring tightness has indeed migrated up into my glute. Can Lucho offer any advice about what to do in this situation please? What the Coaches Say: Glute max isn’t a big concern, but the glute med and psoas are more problematic. Do 7-way hips, psoas exercises, hanging leg raises, and especially 45° hyper extension (commonly called back extensions). Glute Ham Developer machine (if you can find one at the gym) would also be great. Make sure glute med and glute max aren’t compensating while you fix the hamstring. Overstriding and heel striking tend to be the culprits that cause this problem. You should start doing isometrics for the hamstrings; i.e. back plank. Also try concentric exercises to strengthen the head of the hamstring. If you don’t fix your mechanics, it could take years to fix this injury. The good news is that the risk of avulsion of that tendon is pretty small, so you can keep training (technically).
HPN 7: Fueling For A Multi-Day Stage Race, Fixing Food Fears, and Cutting Dairy and Gluten While Training
Episode of
Endurance Planet
Sponsor: Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance! Check out Sound Probiotics, the first pure probiotic plus prebiotic formulated specifically to improve the gut health and immunity of the competitive athlete, for those who train and race simply can’t afford to be sidelined by illness or GI issues, and EP fans save 10% and get free shipping on Sound Probiotics. Also on our shop page are the gold-standard supplements by Thorne Research. Whether for performance, improving or enhancing health, or all of the above, Thorne Research will have a formula that fits your needs and it’ll be backed by clinical research and 100% quality. For athletes we like everything ranging from Glutamine and Mervia, a powerful all natural anti-inflammatory, to multivitamins, B vitamins and digestive enzymes. Intro Banter Tawnee shares a little blood sugar story and the need to test how you individually react to certain foods — in this case, gluten free replacements weren’t necessarily the healthier option for her! List of food products and brands that were found to contain glyphosate. Avril Fueling for a 5-Day Running Race Thank you for all your time that you and your team put into your fantastic podcast. You all have been keeping me company on my runs the past few years! I’m hoping you can give some advice on nutrition to aid mid-race recovery. I’m completing a 5 day, 315 km (15,000 m gain) mountain race this May in Wales, UK. The race goes from the north of the country to the south taking in some amazing mountains along the way. Each day has a set distance and we stay in tents overnight. Each day will likely be 12 to 15 hours running out on the hills so recovery time will be limited. This race will be all about finishing for me, the drop out rate is high and its a big leap forward compared to previous races so I won’t be pushing for a fast time. I have completed multiple 3 and 2 day races and recovered well between days but usually these are 6-10 hour running days so there is considerably more time to eat and recover each night. The individual daily distance are achievable for me  (i.e. I have raced them several times) but getting up and repeating the same distance on little recovery will be a challenge. What the Coaches Say: Create a spreadsheet to estimate calories you’ll be burning each day, and how many calories you estimate you can realistically replace through food. Take PerfectAmino! Pack a quality non-vegan protein source: bagged wild salmon, sardines, clams, oysters, grass-fed jerky, collagen, bee pollen, protein powder drink mix. Paleo Steve’s PaleoKrunch Granola Packables: Trail nut butters, dark chocolate, trail mix w/ coconut flakes, seaweed snacks, honey, turmeric ginger granola, energy bites Real food mini meals – pb&js, smoked salmon wrap, pizza Magnesium Bisglycinate – best absorbed, used to overcome def. Citrate – bowels, sleep, balance Oxide – constipation, acid reflux Malate – fatigue Taurate – muscle spasms, brain health Jenny Help Repairing My Relationship With Food Hi! My name is Jenny. I am a fan of the Endurance Planet podcast and just finished listening to your episode on how someone can get their period back. This email is mainly intended for Tawnee and Julie. After listening to the episode I was inspired to reach out and get your insight/advice on something that I’m having trouble figuring out. I realize it’s kind of a loaded question, but I’m pretty desperate to understand this more, so if you have any insight that would be so appreciated. I am a competitive Spartan racer and, after years of playing soccer (a goalkeeper), became an endurance athlete about a year and a half ago. Before I started running a lot and training more, I weighed 155 (I’m 5’11”) and was probably consuming about 3000 calories per day. After building up my training volume, I lost weight and ended up getting down to 142 while eating around 2750 calories per day. Upon the advice of a nutritionist (after getting metabolic testing, which told me that my RMR is 1760 calories), I bumped my calories back up to 3000 calories per day to support my training. 3000 calories should still have technically been a deficit, but I gained a few pounds and hovered around 145-146 for a while. I wanted to get back down to 142-143ish, so around June of this year I dropped back down to 2750 per day. However, my weight never dropped. I’m actually 150 now, despite eating in what I believe to be a deficit. I usually have a meal where I treat myself about once per week, but with my activity level I have a hard time thinking that I am simply eating too much! It’s not necessarily the higher number on the scale that bothers me, but the fact that I seem to be gaining weight out of nowhere! Another piece of background information: I am 22 years old and have struggled with hypothalamic amenorrhea for 7 years (it started even before I lost a significant amount of weight or my body fat got too low and has never ended despite weight fluctuations and even spending quite a bit of time eating 4000 calories per day). I have been in close contact with my OBGYN throughout this time, and she was not too concerned because my hormone levels (at least FSH and estrogen) have been on the lower end, but still in the normal range. Plus, my bone density is still in the upper normal range. Besides my activity level/training and low body fat, there is also the possibility that my life-long struggle with anxiety (and the anxiety medication I have been taking for years) could be a factor. My OBGYN recently suggested a low-dose hormonal birth control, but the idea of taking artificial hormones and screwing with my system in that way really scares me. I’m really not sure what to do and didn’t know if, somehow, nutrition could maybe be the fix. My current coach has actually been working with me to improve my relationship with food and exercise, and so he’s been trying to decrease any unnecessary volume that I was tempted to add in and has encouraged me to try and stop tracking calories/macros and listen to my body more. I like this idea, but like many other women, I am kind of scared to gain weight. I also don’t know if just not tracking calories is the best way to go about things or not, since I’m almost tempted to eat less when my workouts are shorter than what I have been used to for so long. I was wondering if you had any suggestions for me regarding my situation. I would really appreciate any guidance you have for me. Sorry for the novel, and thank you so much for your time and help! What the Coaches Say: Weight loss is so much more than calories in calories out. We are far to complex for it to be that simple Thyroid? Getting a comprehensive thyroid panel done would be beneficial, especially having anxiety for so long and being on medication. T3, T4, free T3, Free T4, thyroid antibodies.  Research suggests people with mild (10-15% of the population) to moderate hypothyroidism (2-3%) may experience a metabolic slow down of 140 to 360 calories a day. Weight gain has been gradual, and could be muscle. I feel like her body is at a happy spot right now at 150, and that’s why it’s not budging A plateau is when the body stops to think “am I in danger?” It doesn’t want to lose weight Balance the blood sugar, work on gut health – Eating breakfast before morning workout Increasing the quality of diet…the protein powder is junky, and lots of added chemicals in the whipped cream, syrup, dressings, and sauces Not eating so many desserts before bed Breaking routine – our bodies adapt so we need to keep switching things up Managing stress – nature, deep breathing, journaling, yoga, meditation, hugs More nutrient dense foods Reducing caffeine and inflammatory oils and food (processed dairy, gluten, artificial flavors) Accepting your body for how it is and what it can still do Supplements – b-complex, EFA’s, probiotic, magnesium, D Shawn Whole 30 & Long Distance Trail Running I have a question in regards to fueling for both short and long distance trail running.  I have a full schedule this year, with a 5k trail series and a few trail half marathons and if all goes well, I may end the year with a full or 50k trail race or both. My concern is in regards to fueling. I feel I may need to move into a more paleo or whole 30 style diet as my primary diet. One reason is because since July I have dealt with itchy skin and a rash on my neck, under arms and chest. I thought it was a heat rash because I was doing many of my runs in 90 degree weather. However, when winter came the issue remained. I then tried the whole 30 diet (which lasted about 16 days). Interestingly enough, during that time I didn’t have the itch or rash. I also didn’t struggle with constant itching eyes and sneezing. At least not nearly as much. I’m not sure if it’s the grains or dairy that is causing my issue but I’m real close to just giving them both up. ( Maybe only allowing myself to cheat if I’m inviting over somewhere for dinner or something. I’ll eat what they are serving). But as a general rule, I want to just avoid those foods so that I feel good. My concern then is fueling my long runs and races. Can I get what I need from Meat, fruit, veggies and eggs? For both long runs and intense runs such as a 5k? My training is mostly easy running. I like to use the 5k as my speed work and I will do the occasional tempo or moderate effort run. I don’t follow MAF but my HR is usually right in that range anyways because I do nearly all my runs at that low HR easy pace. During the 2 weeks I was on whole 30, I was using Lara date bars as my pre run fuel. I could probably use those and maybe the organic cliff shots for my long runs and races? What the Coaches Say: Moving to a more whole foods, less processed diet is always a good call Maybe start by only eliminating dairy. To give them both up completely seems to be too much at once (whole 30 only lasted 16 days) Pre-race bfast could be a fruit/chocolate smoothie bowl, sweet potato hash, overnight chia pudding Pre-run fuel isn’t super necessary for the distances you’re doing. A spoonful of coconut butter before a run works great. Then come back and have your full meal Gluten-free non-gmo grains (and sprouted) could be beneficial if not reactive: amaranth, buckwheat, millet, wild rice, quinoa This diet will definitely work as long as you’re eating a variety within each of these food groups A gel here or there during a 50K is fine, but don’t make it the foundation of your training/racing plan. Check out Phil Maffetone’s bars and UCAN
ATC 286: Do Older Athletes Get Injured More? How To Stay Resilient As You Age
Episode of
Endurance Planet
Sponsor: This episode is brought to you by Generation UCAN Superstarch, the fat-burning fuel of choice for endurance athletes and health enthusiasts. Have you seen UCAN’s brand-new look? Their new packaging is sleek and sophisticated, still with the same great SuperStarch you’ve come to know and love for steady, long-lasting energy with no spikes and no crash. EP fans get 15% off UCAN, shop now. You can also use the code “enduranceplanet19” if you’re shopping at generationucan.com for that same 15% discount. Intro: Lucho’s new man crush is the climber, Alex Honnold. Check out the documentary Free Solo! Key takeaway: repetition is essential in conquering fear. Sean: Re-Building a 50 y/o To Be Fit-For-Life I’m a nearly 49 year old endurance athlete with a history of multi-day adventure races, paddling events, rogaines (orienteering), and ultra running.  (Lucho coached me through Leadville and other events including a few 24 hour runs.) The past 6-8 months have been a bit rough, 1st with sacrum / groin issues which the MRI showed as a stress reaction in the pubic bone, and now with a torn ulna collateral ligament (thumb) which required surgery to re-attach it.  The former has meant no running since November 2018, though I was able to walk a lot, hike some, swim, spin, and do strength training. (Mtn biking tended to inflame the sacrum.) Now, with the thumb situation, upper body strength work is for the most part out (I may be able to get away with some core work), and can probably do some leg work.  (LEG EXTENSIONS HERE I COME!) Any kind of serious cardio is out for at least 4 weeks due to the sweat factor making the cast a bit nasty. So I’m leaning towards taking a decent break there, hoping the groin/sacrum issues finally have a chance to heal anyway. All that said, as an endurance athlete fast approaching 50, how would you rebuild me into a true grandmaster badass?   Goals these days are less about traditional ultra runs (though I won’t count them out), but more like solo long adventures (famous runs like SCAR, a 72 mile self supported run on the Appalachian Trail), “strange format” races such as last man standing, off road ironman (hey, I said I’d do an ironman when I was 12, and have yet to do it!), Rogaines (24 hours of orienteering), etc.  I can’t rule out doing some multi-day paddling and biking events, too. And I still want to thru-hike the AT, and I do get out for a couple of multi-day backpacking trips every year. So in general, a wide swath of endurance pursuits lay ahead of me in my 50s, 60’s, and 70s.  I’m now viewing this extended time off from running and now a shorter window of no cardio as a break — a break in hindsight I should have taken long before.  And when I come back, I want to be stronger and more fit than ever! What would that journey look like if you are starting from near ground zero? (I know my nearly 30 years of endurance pursuits means I have a lifetime base that has not gone away.) The coaches say: Look into getting a removable, workout-friendly cast. Look at this as an opportunity; you’ve learned what your limits are, so in the future you’ll be more paranoid and not get injured again. These kind of injuries don’t just suddenly appear. There are warning signs that you need to pay attention to and deal with before a full blown injury happens. You need to look at what you’re doing outside of endurance activity to build up your body. Diet and adequate recovery are crucial. Honor what your body can realistically do. Consider going from Ironman to Olympic distance and/or letting go of time goals. Invest in a sturdy and significant strength training program. The worst thing you can do for a tendon injury is to rest it. You need to safely rehab that modality (find a good PT to help you do that). Consider investing in a rowing machine. Perhaps reconsider your speed goals on through hikes/runs. Going slower allows you to absorb the beauty of the trails and landscape. Craig: Over 40 & Suddenly Getting Injured More Hello my endurance friends. I started running at age 18.  I made it to age 40 without any major injury and rarely stretched or did any mobility/strength work (other than the beach muscles).  Then I got a sacral stress fracture. The PT’s told me I was very, very stiff (usually they said I was the stiffest person they’d ever met- yay me! First Place!!!!)  So I diligently did mobility work, stretched and did specific leg strength work for years. Now it has been 6 years of that type of work and I get injured ALL THE TIME!  I haven’t ramped up my mileage or thrown in speed work too soon, in fact I haven’t even attempted speed work since I seem to get a soft tissue injury every 3-5 weeks.  ANd I don’t rush back to training when I do get these injuries. I take all the time needed until I don’t feel anything in that area to start running again. So I guess my question is; how come? I go back to not doing all that work since it doesn’t seem to help (answer is no)? Am I doing it wrong (answer is, it depends- love that one)? Or should I keep doing what I am doing as I am actually doing things right, I would have probably gotten injured way, way worse had I continued to not do any of that work and kept running.  The cumulative miles have actually caught up to me and I need to do so much work to reverse the poor training habits of the past. Side note- 2 of my older friends never do any of the strength/mobility/stretching and they are never injured.  I know each person is different and it may catch up to them, but it doesn’t seem right (sorry that was more of a vent than a question) The coaches say: This is a mechanical issue: look at feet and hips first. Consult a kinesthesiologist to check your run form. You might need ART to help with stiffness. The weight training you’re doing might not be right for your specific needs. Two exercises might be useful for you: Heel drops Single-leg decline eccentric squats As with the previous question, beware of resting tendons. These require intentional stimulation to learn how to recover. Stiffness is often a precursor to injury. It’s especially obvious in the posterior chain, which makes it difficult to get in the right position for a fluid swim/bike/run. Dynamic stretching is key to fixing this, NOT static stretching! Lifestyle outside of your training is a huge culprit here. Be wary of sitting all day for work. Ultimately, it doesn’t sound like the mobility you were doing was working. Time to reconsider. Mix up the mobility work! An anti-inflammatory diet will be key. Also, incorporate collagen. Vital Proteins Collagen Peptides Great Lakes Collagen powder Take a step back from endurance and really focus on a strength program that will build you back up. See Dan John’s Even Easier Strength program Research Notes: Musculoskeletal injury in the masters runners. Surveyed 2,886 runners doing Hood to Coast running relay, of which 34% were masters runners. The injury rate for the entire population was 46%. Significantly more masters runners were injured than younger runners (P<0.05). More masters runners suffered multiple injuries than younger runners (P<0.001). Significantly more masters runners were male, had 7 or more years of running experience, run more than 30 miles/wk, 6 or more times/week and wear orthotics than younger runners (P<0.001). The knee and foot were the most common locations of injury for both groups. The prevalence of soft-tissue-type injuries to the calf, achilles, and hamstrings was greater in masters runners than their younger counterparts (P<0.001). Younger runners suffered more knee and leg injuries than masters runners (P<0.005). Running more times/wk increased the risk of injury for both groups. Impact of age, performance and athletic event on injury rates in master athletics – First results from an ongoing prospective study Assess incidence and types of injuries during the 2012 European Veteran Athletics Championships as a function of age, performance and athletic discipline. 3,154 athletes surveyed, average age 53. Results suggest that the rate of injuries in master athletes is rather low and not higher than that reported for younger athletes. However, larger studies in the future will be needed to corroborate this first study in the field. The hypothesis that the incidence of injuries is a function of age and age-graded performance cannot be supported while the hypothesis that the incidence of injuries depends on the athletic discipline can be supported. Acute and overuse injuries correlated to hours of training in master running athletes. 291 elite runners (average age 42 +/- 9 years) who ran an average of 20 mpw +/- 17 miles. Achilles tendinopathy was the predominant injury followed by anterior knee pain and shin splints. At some time, 56.6% of the athletes had an Achilles tendon overuse injury, 46.4% anterior knee pain, 35.7% shin splints, and 12.7% had plantar fasciitis. The Prevalence and Risks of Injury for Masters Athletes: Current Findings Collectively, the result of this review clearly show that there is not enough evidence to support a notion that overall injury risk increases with advancing age.  The origin of the aging increases athletes injury risk may stem from a “weekend warrior” subset of the Master’s population who are, in fact, at a high risk of injury, but have inappropriately blamed their aliments on an easy scapegoat. The weekend warrior is an amateur athlete that devotes a limited proportion of their time to exercise training, but who expect to perform at higher levels than are likely capable. Due to multiple competing responsibilities (family life, work, household upkeep, pets, multiple hobbies, etc….) these individuals are not able to devote enough time to training. When high performance exercise stresses are imposed during, for example: an irregularly heavy training day or competition day, injuries are sustained. The underlying deficits in strength, flexibility and/or aerobic fitness that are the actually the root cause of sustained sports injuries, not the Masters athlete’s age. The Mature Athlete: Aging Tendon and Ligament With increasing age, these tissues are subject to vascular and compositional changes that alter their mechanotransduction, biology, healing capacity, and biomechanical function. A trend toward decreased blood flow with increasing patient age. Ligaments and tendons degenerate with age. Based on the theory that excessive loading of tendons during vigorous physical activity is the main stimulation for degeneration of the extracellular tendon matrix, several studies have looked at in vitro analyses of strain patterns and extrinsic factors that induce tendinopathy. Overstimulation in vitro of tendon cells increases inflammatory cytokines and degenerative enzymes. Effect of strength training on human patella tendon mechanical properties of older individuals. Strength training (two series of 10 repetitions at 80 % of five-repetition maximum) was performed three times per week for 14 weeks using leg extension and leg press exercises. This study shows for the first time that strength training in old age increases the stiffness and Young’s modulus of human tendons. This may reduce the risk of tendon injury in old age and has implications for contractile force production and the rapid execution of motor tasks. Physical activity-related injuries in older adults: a scoping review. The population of interest was adults (both males and females) over the age of 65 years, participating in exercise, leisure-time, or sport-type physical activities; 43 articles included.  The current literature does not suggest that older adults are at an increased risk of injury from participation in physical activities.
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